Banana Oatmeal Bites

These little bites are the perfect way to satisfy a sweet tooth!

 

Ingredients:

• 1 banana
• 1/2 cup oats, whole
• Cinnamon, ground to taste
• 2 tbs. chocolate chips, dark, 70%

Directions:

• Preheat oven to 350°F. Line a baking sheet with foil. Mash banana in a bowl. Add cinnamon and oats, and stir until combined. Stir in chocolate chips. Form small balls and place on baking sheet. Bake for 10-12 minutes, until golden brown. Recipes make 8 bites. Enjoy!

Gluten Free Blueberry Muffins

Submitted by: Coach Taryn
Ingredients

1 c. almond flour, organic
0.13 tsp. baking soda, pure
1 pinch sea salt, unrefined and pure
2 tbs. honey, raw, unfiltered, organic
0.5 c. coconut milk, unsweetened, full-fat, organic, canned
2 tbs. coconut oil, raw, extra-virgin, organic
1 egg, omega-3, cage-free, organic
0.25 c. blueberries, fresh, organic

Directions

Preheat oven to 350°F. Line 6 cups of a muffin pan. Combine almond flour, baking soda, and salt in a bowl. Combine coconut milk, egg, honey, and melted coconut oil in another bowl. Combine the dry and wet ingredients, and mix until well combined. Fold in blueberries. Spoon batter into muffin cups, and bake for 20-25 minutes, until golden brown. Recipe makes 6 muffins.

Chick-fil-A Chicken Nuggets

 

Submitted by: Coach Tayrn
Ingredients

2 lbs. chicken breast, skinless, organic, free-range
0.25 c. pickle juice, dill, jar, organic
1 egg, omega-3, cage-free, organic
2 tbs. coconut milk, unsweetened, full-fat, organic, canned
0.25 c. flour, tapioca, organic
1 tbs. paprika, organic
1 tsp. sea salt, unrefined and pure
1 tsp. black pepper, ground, organic
0.5 tsp. garlic powder, organic
1 dsh. cayenne pepper, powder, organic
0.5 c. coconut oil, raw, extra-virgin, organic

Directions

Cut chicken into 1-inch chunks. Place chunks in a plastic bag. Add pickle juice, and marinate in the refrigerator for an hour. Remove bag from fridge, and pour out excess pickle juice. Add beaten egg and coconut milk to the bag. Mix it all up, reseal the bag, and let sit for five minutes. Open bag, and pour out excess liquid. All of the chicken pieces should be wet at this point but not "swimming" in liquid. Combine all dry ingredients (tapioca starch, paprika, salt, pepper, garlic powder, and cayenne pepper) in a bowl. Add dry ingredients to the bag and mix everything together - shake, rub, knead, etc. Make sure all pieces are evenly coated. Heat coconut oil in a skillet over medium heat. Add chicken pieces to the skillet (in batches). Fry, flipping every few minutes, until golden brown (about 6-8 minutes per batch). After frying, drain the chicken on a paper-towel covered plate.

Isabel's Favorite "White" Bread

Submitted by: Isabel De Los Rios

Try this grain-free bread for lunch this week!

Ingredients

0.66 c. coconut flour, organic
0.75 c. almond flour, organic
10 tbs. butter, unsalted, organic, raw or unpasteurized, grass-fed/pastured
8 egg, omega-3, cage-free, organic
1 tbs. honey, raw, unfiltered, organic
1.5 tsp. vinegar, apple cider, organic, unfiltered, raw
0.75 tsp. sea salt, unrefined and pure
0.75 tsp. baking soda, pure

Directions

Melt butter in a small saucepan over low heat. Turn off heat and allow to cool a bit. Then stir in the honey and vinegar. Break the eggs into a medium bowl. Add the salt, baking soda, almond flour, and butter mixture. Mix together with an immersion blender or hand mixer. Measure out the coconut flour. It will need to be sifted if you are not using an immersion blender. Using an immersion blender or handheld mixer, mix the coconut flour into the other ingredients very well. There is no worry of over-mixing this recipe since there's no gluten in it. Pour the batter into a well-buttered loaf pan. I used a 9x5 pan. Bake at 300°F for about 50-60 minutes. It will be done when it is set in the middle (you can lightly touch it, or check to see if a toothpick comes out clean). Let cool for about 15-20 minutes, then use a spatula or knife to go around the edges. Invert the pan and move the bread to a cooling rack. Cool completely. Wrap tightly with plastic wrap. Store in the fridge or freezer. I like to slice it fairly thinly with a Rada bread knife, place parchment paper between the slices, and store in the freezer.

Lasagna Stuffed Peppers

Ingredients:

• 4 large green peppers, halved lengthwise and seeded
• 1 pound ground beef
• 1 clove garlic, minced
• Salt and pepper, to taste
• 1/4 teaspoon garlic powder, divided
• 1/2 pound mushrooms, sliced
• 1 cup tomato sauce
• 1/2 cup spinach
• 15 ounces whole milk ricotta cheese
• 2 tablespoons parmesan cheese
• 1 egg
• 6 ounces mozzarella cheese, shredded
• 1/4 cup parmesan cheese

 

 

Directions:

• Place the peppers in a large baking pan at least 9 x 13 inches; sprinkle the inside of the peppers with salt.
• Meanwhile brown the ground beef, garlic, mushrooms, spinach, salt, pepper and half the garlic powder; drain the fat.
• Stir in the tomato sauce and adjust the seasonings as needed.
• Combine the ricotta cheese, egg and 2 tablespoons parmesan cheese in a small bowl; season with salt, pepper and the remaining garlic powder. Divide the ricotta mixture between the pepper halves.
• Top the ricotta mixture with the meat sauce; mound the mozzarella cheese over the top of each pepper. Sprinkle with the 1/4 cup parmesan.
• Bake at 350º for 45 minutes or until the cheese is melted and browned.

Sautéed Asparagus with Bacon

Ingredients:

• 1 slice of lean bacon
• 12 asparagus spears, wooden ends removed, cut into thirds
• 1/2 tsp Dijon mustard
• Sea salt and freshly cracked pepper, to taste

Directions:

• Heat the olive oil in a skillet over medium heat. Add a piece of lean bacon to the skillet then cook for 1-2 minutes, flipping half way through cooking, until crisp. Place the bacon onto paper towels to drain. Crumble the bacon into large bits.
• Add the chopped asparagus to the skillet with the bacon grease. Cook, stirring often, until crisp-tender. Add the Dijon mustard then season with sea salt and freshly cracked pepper, to taste. Gently stir until evenly coated. Toss in the crumbled bacon and serve immediately. Enjoy.

Warm Cinnamon Quinoa

Quinoa grain has been called a superfood, a term which is not in common use by dietitians and nutrition scientists. Protein content is very high for a cereal/pseudo-cereal (14% by mass), but not as high as most beans and legumes. The protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. Nutritional evaluations indicate that quinoa is a source of complete protein. Other sources claim its protein is not complete but relatively high in essential amino acids.

Weight loss does NOT mean you have to go low carb! Yes, there are plenty of carbs that you should be running away from (and I mean run away screaming) but hey, that's also the case with many proteins and fats. The real trick to fat loss is knowing which foods are the good and which are the bad in every category.

Quinoa is incredibly high in protein, and is not missing the amino acid lysine, so the protein is more complete. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid).

Since quinoa does not contain gluten or wheat, it is a perfect carbohydrate to include into your meal plans when you're following the "no wheat" plans  for details on why wheat and/or gluten may be preventing you from losing weight.

Quinoa is also very high in protein, and one of the great things about protein is that it keeps your blood sugar levels stable and makes you feel full longer. So where can you include quinoa into your weight loss and healthy meal plans? It's actually a perfect fit into your breakfast, lunch, and dinner. Since it is considered a carb, be sure to combine it with a protein for a complete, delicious and filling meal.

Here is one of my favorite hot breakfast recipes that's a nice change of pace from oatmeal.

Warm and Nutty Cinnamon Quinoa

Ingredients:
1 cup coconut milk
1 cup water
1 cup organic quinoa (rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans or walnuts

Directions:
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts. Enjoy!

Here are many ways to enjoy Quinoa:

• Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.
• Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
• For a twist on your favorite pasta recipe, use noodles made from quinoa.
• Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
• Add quinoa to your favorite vegetable soups.
• Ground quinoa flour can be added to cookie or muffin recipes.
• Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.